Cto5k Series: Week 5 – Mid-Training Questions?

This week’s training schedule…

Week 5 – 4/17/2011

Workout 1
Brisk five-minute warmup walk, then: 1.) Jog 1/2 mile (or 5 minutes) 2.) Walk 1/4 mile (or 3 minutes) 3.) Jog 1/2 mile (or 5 minutes) 4.) Walk 1/4 mile (or 3 minutes) 5.) Jog 1/2 mile (or 5 minutes)
Workout 2
Brisk five-minute warmup walk, then: 1.) Jog 3/4 mile (or 8 minutes) 2.) Walk 1/2 mile (or 5 minutes) 3.) Jog 3/4 mile (or 8 minutes)
Workout 3
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

Let’s check in with New Balance and Holly Perkins. Holly has some great advice for us this week on the nutrition front…

Holly PerkinsMany of my clients think that workouts are the time to burn calories. Therefore, people often think that exercising on an empty stomach will maximize calorie and fat burning. The truth is, your body is a machine and needs fuel to burn. If you supply your body with the proper combination of macronutrients (protein, fat, carbohydrates) and easily digestible foods, you will create a fat burning engine that feels strong and everlasting. You can ensure proper fueling by eating a meal 2-3 hours prior to your runs, or by eating a light snack 30-60 minutes prior. Snacks should be easily digestible and contain some protein and some moderate glycemic carbohydrates. Look for things like: string cheese and fruit, small homemade
protein shake, plain yogurt with fruit or agave nectar, egg whites and crackers.

We are approaching the mid point of our training! And Mara is doing FANTASTIC!

Week 4 was an awesome week for me running-wise, because I realized that I am finally starting to look forward to my work-outs and the feeling of dread has almost entirely subsided. That said, when I looked at the routine ahead of time, I have to admit, seeing the words "five minutes" put me into a little bit of a panic. Turns out? I can run five minutes!! I also have notice that due to all of the stretching that I’m doing before and after running, my body feels more limber and flexible. Do you guys stretch before you run?

(Note: Mara is the writer behind the body-image blog, Medicinal Marzipan, and she is sharing her training with us weekly.)

Stretching is really important and I must admit, I’m not as consistent with it as I should be. I’ve often wondered if it was completely necessary. That’s would be my question this week. Do you have any running related questions at this point in your training?

*Workouts based on the The Couch-to-5K ® Running Plan


  1. Rachel says

    I've just started the C25K program, and my shins are KILLING me. Any advice? Does it go away as I advance?